Check out the link for one of the newest CF Affiliates. Great site with some amazing stories.
CrosFit Camp Pendelton
After you are done doing that.
Do this.
400m Run
21 BW DL
21 KB Push Press
400m Run
15 BW DL
15 KB Push Press
400m Run
9 BW DL
9 KB Push Press
KB weight of choice
all for time.....tick tock...tick tock..
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